A. 30’ AMRAP 25 Kettlebell Swings @24/16 7 Push Presses @60/40 20 Deadlift @60/40 400 Meter Run
Read more29/06/19
A. For Time In teams of three, with only one person working at a time, 1800 Meter Run (600 each) 180 Kettlebell AM Swings @24/16 120 Wall Ball @9/6 90 Ring Dips 1800 Meter Run (600 each)
Read more28/06/19
A. 12’ E2MOM 1 Shoulder Press + 3 Push Press Build in weight during sets B. 3 RFT 12 Hang Power Clean @60/40 12 Shoulder to Overhead @60/40 200 m Run
Read more27/06/19
A. 10’ E2MOM Squat Clean 1.1 @80% 1RM B. 2 RDS In a 6’ Window 1000 Meter Row/2000 AB/800 SkiErg then max reps of KB American Swing @24/16 6’ Rest
Read more26/06/19
A. 9’ EMOM Clean & Jerk Sets 1, 4 and 7 – x 3 reps @60/40 Sets 2, 5 and 8 – x 2 reps @70/50 Sets 3, 6 and 9 – x 1 rep @80/60 B. 5’ AMRAP 3 C&J UB TnG @50/35 3 Burpees Pull Up 3’ Rest C. 3’ AMRAP 5 C&J
Read more25/06/19
A. 12’ E2MOM Back Squat 3-2-1-3-2-1 2’ rest Then Max Reps @ bodyweight for males @ 0.75 bodyweight for females B. 3 RDS for max reps 60’’ of Push Press @40/30 60’’ rest 60’’ of Pull-Ups 60’’ rest
Read more24/06/19
A. 12’ E2MOM Deadlift 3-2-1-3-2-1 B. For Time 40 Wall Ball @9/6 40 Lunges w/Plate OH @20/10 30 Wall Ball @9/6 30 Lunges w/Plate OH @20/10 20 Wall Ball @9/6 20 Lunges w/Plate OH @20/10 10 Wall Ball @9/6 10 Lunges w/Plate OH @20/10
Read more22/06/19
In teams of two 35’ AMRAP “Dissecting Kelly” 400 Meter Run 30 Box Jumps @60/50 30 Wall Ball @9/6 Team members will alternate tasks, with only one member working at any one time.
Read more21/06/19
A. 12’ to find 1 RM of 1 Hang Power Snatch + 1 Power Snatch + 2 OHS B. 9’ AMRAP 4 Power Snatch @50/35 3 Bar MU
Read more20/06/19
A. 12’ to find 1 RM of Push Jerk B. 7 RFT 7 Handstand Push-Ups 7 Burpees 7 Push ups 7 Pull-Ups
Read more19/06/19
A. 12’ E3MOM 8 DL TnG Build in weight during sets B. In teams of two, alternate tasks 20’ AMRAP 10 DL @100/70 15 Pull Ups 400 m run
Read more18/06/19
A. 12’ E2MOM 4 Hang Squat Clean Build in weight during sets B. 10’ AMRAP 6 Hang Squat Clean @60/40 12 Box Jump @75/60
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